1 1/2 x 250g packets Cannelloni shells
Spinach filling:
1 bunch silver beet
5 slices low fat (Kraft Free) cheese (chopped finely)
1/4 tspn ground nutmeg.
Tomato Sauce:
1 tbspn MCT Oil
1 large onion chopped
2 cloves garlic, crushed
425g can tomatoes
1/2 cup tomato puree
1/2 cup water
1/3 cup chopped fresh basil
2 tspns Sugar
White Sauce:
2 tbspns MCT Oil
1 1/2 tbspns Plain flour
1 1/2 cups skim milk
Stuff Cannelloni shells with Spinach filling. Place rolls in a single layer in a MCT Oiled oven proof
dish. Top with tomato sauce, then white sauce then extra slices of cheese if required. Bake in
moderate oven for about 30 minutes or until golden brown and heated through.
Spinach Filling: Boil, steam or microwave leaves until tender, drain press out excessl liquid, chop
leaves roughly. Combine silver beet with cheese and nutmeg.
Tomato Sauce: Heat MCT Oil in a saucepan, add onion and garlic, stir over heat until tender and
golden brown. Add undrained crushed tomatoes, tomato puree, water, basil and sugar, bring to
boil, then reduce heat and simmer, uncovered until sauce has thickened slightly
White Sauce: Heat MCT Oil in a saucepan, add flour, stir over heat 1 minute. Add milk, stir over
heat until mixture boils and thickens, reduce heat and simmer 2 minutes.
**You can add chicken to the spinach mixture to increase the protein
Spinach filling:
1 bunch silver beet
5 slices low fat (Kraft Free) cheese (chopped finely)
1/4 tspn ground nutmeg.
Tomato Sauce:
1 tbspn MCT Oil
1 large onion chopped
2 cloves garlic, crushed
425g can tomatoes
1/2 cup tomato puree
1/2 cup water
1/3 cup chopped fresh basil
2 tspns Sugar
White Sauce:
2 tbspns MCT Oil
1 1/2 tbspns Plain flour
1 1/2 cups skim milk
Stuff Cannelloni shells with Spinach filling. Place rolls in a single layer in a MCT Oiled oven proof
dish. Top with tomato sauce, then white sauce then extra slices of cheese if required. Bake in
moderate oven for about 30 minutes or until golden brown and heated through.
Spinach Filling: Boil, steam or microwave leaves until tender, drain press out excessl liquid, chop
leaves roughly. Combine silver beet with cheese and nutmeg.
Tomato Sauce: Heat MCT Oil in a saucepan, add onion and garlic, stir over heat until tender and
golden brown. Add undrained crushed tomatoes, tomato puree, water, basil and sugar, bring to
boil, then reduce heat and simmer, uncovered until sauce has thickened slightly
White Sauce: Heat MCT Oil in a saucepan, add flour, stir over heat 1 minute. Add milk, stir over
heat until mixture boils and thickens, reduce heat and simmer 2 minutes.
**You can add chicken to the spinach mixture to increase the protein
Little Leakers
Spinach Cannelloni